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OUR BLOG

8/13/19? /#165 Barbell Club

By Wodify Admin | In WOD | on August 12, 2019

St. Louis – Valkyrie Fitness

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Warm-up

600m run

200m ski

3 rounds

BW squats x20

Inch worms x5

BW static lunges x10ea

Weightlifting

Hip floss 2×10

Barbell Primer 2x

RDL x10

Good Morning x10

Barbell Calf Raises x10

Box Squat

Box Squats

5×6 with 2 sec pause on Box. @72% of 1RM Back Squat and build until tempo is compromised. Superset with Battlerope sidewinders x20ttl + X10 Heavy DB Crunch

Core & Conditioning

2 rounds

25 cal bike

Strict Plank Bird Dog x20ttl

Metcon

Metcon (AMRAP – Reps)

12 mins AMRAP

Pull ups x5

Wall Balls x20 (14lbs)

DB Plank Low Rows x20ttl

Wall Ball sit ups x20

200m ski (10 reps)

75 reps total

OSC

3 rounds

Reverse grip Fat Bar Row (Bar weighs 25lbs) x20

Prone Banded Leg Curls x40

Warm-up

#165 BBC

500m row

3 rounds

Banded good mornings x20ttl

Then

Barbell Primer 2 rounds

RDL x10

Good mornings x10

BTN Strict Press x10

Weightlifting

Deadlift

Deadlift 5×8 @65% of 1RM and build from there. Superset with reverse lunge log jammers x10ea

Barbell upright Row

Barbell upright Row 4×4 ( moderate weight)

+Ab mat sit ups x20
Disregard above …

Upright Rows 5×5. Build by feel. Superset with Supported Barbell Row x10 (55lbs)

Accessories

3 rounds

KB Swings x10 (35lbs)

Hammer Curls x20

Barbell Russian step ups x10ea (65lbs)

Seated sled pull 100ft 90lbs

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